If you’re interested in trying a low oxalate diet (LOD), the first thing you’ll probably go looking for is a food list to help you know which foods are safe and which ones aren’t. If you’ve been looking for a while, you may even have found several such lists around the web, many of them with conflicting information. A very frustrating (and all-too-common) problem! So how can you know which foods are acceptable for the LOD, and which aren’t?
The easiest answer (and the only one I heartily recommend) is to go with a list that is trusted by many, and has proven itself time and time again. You will find that low oxalate food list once you join the Trying Low Oxalates Yahoo group. (If you need help or instructions on how to join, check out this page.)
I know what you’re thinking…”why can’t she just post the list here?!” Legal reasons. You see, I did not pay to have all of the foods tested, therefore the information is not mine to distribute. The testing has been paid for by donations made to the Autism Oxalate Project, as well as membership dues of the Vulvar Pain Foundation. But rest assured that the list is free once you join the TLO group, and well worth the tiny effort to sign up. It includes basic oxalate levels (high, medium, low) for nearly 1500 foods, beverages and supplements, and also has precise amounts of oxalate (in milligrams) per serving for many items.
Of course, even if you’re only interested in joining the TLO group for the low oxalate food list, you really should hang around for the wisdom. Having a large, caring group of friends scattered around the world who can answer your questions and offer their many combined years of experience is invaluable. I promise that, though you might be a little overwhelmed at first, sticking around will pay numerous dividends. Also, remember that the TLO group is a private group, so it may take 24 hours or so for your membership to be approved. So go sign up now, then come back and browse around all the information available on this site while you’re waiting.
One word of caution: While the TLO list is compiled from the most accurate testing data available, and works extremely well, never ignore your body’s signals! If your body is telling you that something you are eating is high in oxalates, even though it’s been tested as medium according to the low oxalate food list, I highly recommend going with your body’s appraisal.
Why? Because all foods are products of their own genetics, as well as (in the case of vegetable matter) the soil in which they were grown or (in the case of animals) the feed on which they were raised. Simply put, this means that a white onion grown in Florida will undoubtedly have a different level of oxalates than one grown in California. Likewise, a chicken or fish raised on a soy-based feed might have a different oxalate content to its meat than one that ate a more natural diet. This is one of the many reasons I so heartily advise keeping a food diary, as well as tracking your symptoms. Once you begin paying attention to the signals your body sends, you may just be surprised how much you can learn!